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WOD – Monday 3 August 2015

CrossFitStrength & CompetitionRest and Recovery
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  • Skill and Strength:
    Skill and strength:

    Every two minutes, for 20 minutes (10 sets) of:
    Halting Clean Deadlift + Clean Pull + Power Clean + Clean
    Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

  • WOD:
    Two sets for times of:
    Run 800m/ Row 600 Meters
    Rest 5 minutes

 

 

  • A:
    Every 2 minutes, for 16 minutes (8 sets):
    3-Position Clean
    (high hang, mid-thigh, and then from the floor)
    Build over the course of the eight sets.
  • B:
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40% x 1 rep
    *Set 2 – 50% x 1 rep
    *Set 3 – 60% x 1 rep
    *Set 4 – 70% x 1 rep
    *Set 5 – 80% x 1 rep
    and then….
    Every 2 minutes…
    *Set 6 – 85% x 1 rep
    *Set 7 – 90% x 1 rep
    *Set 8 – 95% x 1 rep
  • C:
    Four sets for times of:
    100 Double-Unders
    10 Front Squats (90/65 kg)
    20 Chest-to-Bar Pull-Ups
    Rest 4 minutes
  • D:
    Three sets of:
    Dimmels x 12 reps @ 50-60% of 1-RM Deadlift
    Rest as needed
    Banded March + Weighted Anterior Loading x 2:30
    Rest as needed
    *Anterior Loading Meaning a Heavy Sandbag/DBall/Medicine Ball

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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